Wednesday – 160330

SWOD

5 X 1 Snatch @ 80% – rest exactly 60 sec between attempts

WOD

“Diane”
21-15-9 for time (8 min cap):
Deadlift (225/155)
Handstand Push Ups

Note: As a benchmark, this is one of the workouts we use to measure progress over time.  Shoot for sub 6 on this and don’t stop moving until you are done!  Allowing yourself 75 sec for the 21 Deadlifts and 75 sec for the 21 HSPU, 60 sec each in the round of 15’s, and 45 sec each in the round of 9’s will place you at or below the 6 min mark.

Cash Out

“Testing Annie”
AMRAP :90 Double Under attempts. If you accrue 50 successful Double Unders before time is up, move on to…

AMRAP :90 Sit Ups. If you get 50 before time is up, move on to…
AMRAP :75 of Double Under attempts. If you get 40 before time is up, move on to…
AMRAP :75 Sit Ups. If you get 40 before time is up, move on to…
AMRAP :60 Double Under attempts. If you get 30 before time is up, move on to…
AMRAP :60  Sit ups. If you get 30 before time is up, move on to…
AMRAP :45 Double Under attempts. If you get 20 before time is up, move on to…
AMRAP :45 Sit Ups. If you get 20 before time is up, move on to…
AMRAP :30 Double Under attempts. If you get 10 before time is up, move on to…
AMRAP :30 Sit Ups. If you get 10 before time is up, you’re done.

Note: Athletes who stay ahead of the clock have legit “Annie” times.  The rest, having recorded their efforts each round, have data: total Double Unders and total Sit Ups.  When “Annie” comes around again all athletes will be able to compare their new scores against today’s.

Stop Rx-ing WODs, get better results

What’s more important, doing a workout as Rx or consistently seeing progress in the gym?  I think the answer should be obvious, but unfortunately we don’t always see the right option in practice in the gym.  Check out this great article from BreakingMuscle.com about How to Scale WODs for Measurable Improvements.
Recent Posts

Leave a Comment